11/4/15 Wednesday November 4, 2015 (20kg CL/PR ladders, 24kg 2H, 1H SW, 20kg 1H SW)

9:00am - belly breathing, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 50 minutes (moving very slow, needed a lot of soft tissue work)

9:50am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

10:05am- Training session - 20kg CL/PR ladders, 24kg 2H, 1H SW, 20kg 1H SW

2x:
Glute raises, 5
49kg DL, 5
20kg TK PR, 3/3, x 2

20kg CL/PR, 1/1, 2/2, 3/3 x 3

18 CL, 18 PR each arm (light day, up from 1/1, 2/2 last week)

15 minutes:

Various alternating swing sets of the following

24kg 2H SW, go until form degrades, rest
24kg 2H SW HSP
20kg 1H SW
24kg 1H SW

Felt good to get reps in with the 1H 24kg.  Makes me really focus on the leg drive and hip snap.  Kept the reps low on those, but went well. Encouraging.  2H SW are very powerful these days, this is good.

10:45am - Complete

11:00am - Chiro adjustment

Notes - Late night last night, had to sleep in.  Slow start to the day, needed a lot of soft tissue work primarily on my thoracic spin on the R trap, and R pec, R scalenes on the neck, same spots that have been tight.  Got a chiropractic adjustment and other work after training that helps for sure.  Training itself felt good once I got going.  Grooving into a nice clean and press now that I have a number of reps under my belt the last few weeks.  Swings are powerful.  Some good things are happening, I just need to clean up this stuff on my R side a bit more.